Burpee Burnout

When time is short after a strength workout, it’s easy to skip conditioning altogether. But finishing your session with a quick burst of cardio can make a huge difference in building endurance and work capacity.

The challenge is finding something that elevates your heart rate without requiring a long workout or a lot of extra equipment.

Burpee Burnout solves that problem.

This fast-paced conditioning circuit uses short :30 work / :10 recovery intervals to keep the intensity high while still allowing just enough recovery to push hard on every round. Each exercise is performed for four sets before moving on to the next variation, giving you time to lock into the movement while your heart rate steadily climbs.

By the end of the workout, you’ll have trained full-body muscular endurance and cardiovascular endurance at the same time, making it a powerful finisher after a strength session.

Expect your heart rate to climb quickly as you move through eight burpee variations.

Equipment needed: Step platform, dumbbells

Exercise Demos Included: New to a movement? No problem. Click any exercise name to watch a quick video demo so you can feel confident before you start.

The Workout

Perform :30 of work followed by :10 of recovery 4 times for each exercise before moving on to the next burpee variation.

Tabata Timer - Set the tabata timer for 30s work / 10s rest / 4 intervals

• Burpee with 4 plank jacks

• Burpee with a jumping jack every time you stand up

• Burpee with a plank walk

• Burpee with a 90° twist

• Burpee with a plyometric step jack

• Burpee with a jump onto a step and jump back down

• Burpee with a jump onto the step platform, jack forward, then jack back

• Burpee with a dumbbell press

Because the intervals are short and the movements involve your legs, core, and upper body, this workout packs a lot of training effect in a short time.